Thursday, February 27

February 27, 2020

 

"Grunt Work" Week #4
------------
Bench Press Thursdays, Open Wod Practice

1. Mobility and Activation
2. Bench Press & Hand Release Pushups
3. Open Wod 16.2 Practice
Extra
4. The Fire

Activation
1 Minute Each x 2
Active Spiderman
Active Samson
Single Unders
Dead Hang & Kipping
Situps

 

Bench Press (Emom x 10)

Odd Minutes: 5 Bench Presses at 65%
Even Minutes: 8 Hand Release Pushups

Alternating Emom for 10 Minutes.

CrossFit Games Open 16.2 (AMRAP - Reps)

4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

 

CrossFit Games Open 16.2 Scaled (AMRAP - Reps)

4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*

*Round 1 - 15 @ 95# / 55#
*Round 2 - 13 @ 115# / 75#
*Round 3 - 11 @ 135# / 95#
*Round 4 - 9 @ 155# / 115#
*Round 5 - 7 @ 185# / 135#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

 

CrossFit Games Open 16.2 Masters 55+ Scaled (AMRAP - Reps)

4-Minute AMRAP + Bonus Time of:
25 Sit Ups
50 Single Unders
Squat Cleans*

*Round 1 - 15 @ 65# / 45#
*Round 2 - 13 @ 85# / 65#
*Round 3 - 11 @ 105# / 75#
*Round 4 - 9 @ 125# / 85#
*Round 5 - 7 @ 145# / 105#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

 

**EXTRA**

The Fire

2rds (:45 on :15 off)
Plank
Hollow Rock Hold
Russian Twist
V-Ups

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